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  6. Beans, navy, mature seeds, raw vs. Yardlong bean (Asparagus bean) raw

Beans, navy, mature seeds, raw vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between beans, navy, mature seeds, raw and yardlong bean (Asparagus bean) raw?

  • Beans, navy, mature seeds, raw has more copper, folate, iron, vitamin B1, manganese, phosphorus, magnesium, vitamin B6, zinc, and potassium than yardlong bean (Asparagus bean) raw.
  • Beans, navy, mature seeds, raw's daily need coverage for copper is 87% higher.
  • Yardlong bean (Asparagus bean) raw has 18 times less vitamin B6 than beans, navy, mature seeds, raw. Beans, navy, mature seeds, raw has 0.428mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.

We used Beans, navy, mature seeds, raw and Yardlong bean, raw types in this comparison.

Infographic

Beans, navy, mature seeds, raw vs Yardlong bean (Asparagus bean) raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 125% 44% 105% 206% 278% 100% 174% 0.65% 185% 60%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +297.7%
Contains more CalciumCalcium +194%
Contains more PotassiumPotassium +393.8%
Contains more IronIron +1068.1%
Contains more CopperCopper +1637.5%
Contains more ZincZinc +886.5%
Contains more PhosphorusPhosphorus +589.8%
Contains more ManganeseManganese +591.7%
Contains more SeleniumSelenium +633.3%
Contains less SodiumSodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 194% 38% 41% 45% 99% 0% 6.3% 273% 48%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +624.3%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +433.7%
Contains more Vitamin B5Vitamin B5 +1252.7%
Contains more Vitamin B6Vitamin B6 +1683.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +487.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 61% 12% 3%
Protein: 22.33 g
Fats: 1.5 g
Carbs: 60.75 g
Water: 12.1 g
Other: 3.32 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +697.5%
Contains more FatsFats +275%
Contains more CarbsCarbs +627.5%
Contains more OtherOther +453.3%
Contains more WaterWater +626%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 11% 75%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.128 g
Polyunsaturated fat: Poly. Fat 0.873 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +255.6%
Contains more Poly. FatPolyunsaturated fat +416.6%
Contains less Sat. FatSaturated fat -38.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans, navy, mature seeds, raw Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beans, navy, mature seeds, raw Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.834mg 0.048mg 87%
Folate 364µg 62µg 76%
Iron 5.49mg 0.47mg 63%
Fiber 15.3g 61%
Vitamin B1 0.775mg 0.107mg 56%
Manganese 1.418mg 0.205mg 53%
Phosphorus 407mg 59mg 50%
Protein 22.33g 2.8g 39%
Magnesium 175mg 44mg 31%
Vitamin B6 0.428mg 0.024mg 31%
Zinc 3.65mg 0.37mg 30%
Potassium 1185mg 240mg 28%
Vitamin C 18.8mg 21%
Carbs 60.75g 8.35g 17%
Selenium 11µg 1.5µg 17%
Choline 87.4mg 16%
Calories 337kcal 47kcal 15%
Starch 32.9g 14%
Vitamin B5 0.744mg 0.055mg 14%
Vitamin B3 2.188mg 0.41mg 11%
Calcium 147mg 50mg 10%
Vitamin A 0µg 43µg 5%
Polyunsaturated fat 0.873g 0.169g 5%
Vitamin B2 0.164mg 0.11mg 4%
Vitamin K 2.5µg 2%
Fats 1.5g 0.4g 2%
Net carbs 45.45g 8.35g N/A
Sugar 3.88g N/A
Sodium 5mg 4mg 0%
Vitamin E 0.02mg 0%
Saturated fat 0.17g 0.105g 0%
Monounsaturated fat 0.128g 0.036g 0%
Tryptophan 0.247mg 0.032mg 0%
Threonine 0.711mg 0.104mg 0%
Isoleucine 0.952mg 0.15mg 0%
Leucine 1.723mg 0.2mg 0%
Lysine 1.28mg 0.184mg 0%
Methionine 0.273mg 0.04mg 0%
Phenylalanine 1.158mg 0.154mg 0%
Valine 1.241mg 0.162mg 0%
Histidine 0.507mg 0.09mg 0%
Omega-3 - ALA 0.538g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans, navy, mature seeds, raw Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
57%
Beans, navy, mature seeds, raw
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
128%
Beans, navy, mature seeds, raw
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.88g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.065g)
Which food is lower in Cholesterol?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is relatively richer in minerals
Which food is richer in vitamins?
Beans, navy, mature seeds, raw
Beans, navy, mature seeds, raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans, navy, mature seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173745/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.